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Greek Salad Bulgur Bowl

Image depicts Greek Salad Bulgur bowl in two blue bowls on a grey background, with a fork on a red and white tea towel.

This Greek Salad Bulgur Bowl is super flavorful and filling, while being good for you as well. It has a great balance of veggies, protein and fiber, and you can easily add some grilled chicken for extra protein.

Image depicts Greek Salad Bulgur bowl in a white bowl on a grey background, with a fork on a red and white tea towel and tomatoes in the background/

What is Bulgur Wheat?

Bulgur Wheat is a versatile grain and has an almost earthy or nutty taste to it. It’s delicious eaten both hot and cold and can be paired with so many different foods and dishes. It is a great source of insoluble fiber and contains protein as well. It’s a bit lower in calories than similar grains, such as quinoa. But unlike quinoa, it contains gluten.

Bulgur is very easy and quick to prepare and and is a great grain to meal prep ahead and use for meals for up to 4 days when refrigerated in an airtight container.

Image depicts romaine lettuce, Italian parsley, an English cucumber, half of a red onion on a gray background and white bowls of cherry tomatoes, peperoncinis, mini sweet peppers and a larger white bowl with cooked bulgur and a chunk of feta cheese.

Preparing the Greek Salad Bulgur Bowl

I recommend preparing the bulgur and the dressing ahead of time, so that the flavors in the dressing combine and so that bulgur has time to cool.

Image depicts a small white bowl with salad dressing ingredients on a bamboo cutting board with a red and white tea towel, a blue whisk on a gray background.

The Greek yogurt based dressing is very flavorful, especially with the addition of some liquid from the peperoncini peppers. If you aren’t using peperoncinis, you can substitute vinegar or kalamata olive juice. The dressing tastes amazing after marinating in the fridge for an hour or so, but still tastes great when used right away.

Image depicts a gloved hand slicing a red onion on a mandoline with small white bowls of red onions and cherry tomatoes on a red and white tea towel on a cutting board.

The most time consuming part of preparing this, or any, salad bowl is chopping and slicing the vegetables. If you have a mandoline or a vegetable chopper, I suggest using it. It’s definitely not necessary to have these kitchen gadgets, but they sure to save time. Plus, I like those red onions sliced thinly, and the mandoline really helps. I also use it for my Spicy Red Cabbage Slaw.

Macro Tracking Tips For This Recipe

If you are currently tracking macros in an app, it might be helpful to layer the romaine, bulgur, each vegetable and the feta individually, with in a bowl on a food scale, so that you can measure how much of each food for precise tracking. For the dressing, I create a recipe in my tracking app, and then enter the weight of the dressing as one ingredient.

Image depicts Greek Salad Bulgur bowl in two blue bowls on a grey background, with a fork on a red and white tea towel.
Greek Salad Bulgur Bowl

Greek Salad Bulgur Bowl

Yield: 2 servings
Prep Time: 25 minutes
Total Time: 25 minutes

Ingredients

For the Dressing

  • 1/3 cup nonfat Greek yogurt
  • 1 tablespoon liquid from peperocini peppers
  • 1 clove garlic, minced
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon olive oil
  • 1/4 teaspoon oregano
  • 1/2 teaspoon chopped parsley
  • salt and pepper to taste

For the Salad

  • 4 cups romaine lettuce
  • 1/2 English cucumber chopped
  • 5 mini sweet peppers, seeded and chopped
  • 1/4 red onion, thinly sliced
  • 4 peperocini peppers, chopped
  • 1/4 cup chopped parsley
  • 1/2 cup cherry tomatoes, halved
  • 1 cup cooked bulgur wheat
  • 2 ounces crumbled feta cheese

Instructions

  1. Prepare the bulgur according to package directions and then let cool.
  2. Combine and mix together the ingredients for the dressing and then place in the fridge.
  3. Chop all the vegetables and parsley. Combine the vegetables with the cooled bulgur.
  4. Layer the chopped vegetables and bulgar on top of the chopped romaine. Sprinkle with the chopped parsley, thinly sliced onions and crumbled feta.
  5. Drizzle dressing on top and enjoy.

Notes

For extra protein add some grilled or airfried chicken breasts.

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Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 288Total Fat: 9gSaturated Fat: 4.3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 22mgSodium: 900mgCarbohydrates: 36gFiber: 11gSugar: 7.6gProtein: 16g

Nutritional information provided for recipes is a courtesy to my readers. I do my best to be as accurate as possible, but you should do your own nutrition information calculations. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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